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Saturday 171216

A.
As a team of two, complete as many rounds as possible in 45 minutes of:
400 Double Unders
100 Wall-ball Shots, 20/14 pounds
100 Kettlebell Swings, 24/16kg
100 Push-ups
100 Calorie Row

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Friday 171215

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat, 2 reps @ 80-85%

B.
Every minute, on the minute, for 12 minutes:
Minute 1 – 115/75 pound Overhead Squat, 10 reps
Minute 2 – 10 Burpees over the barbell

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Thursday 171214

A.
Complete the strength portion from Tuesday or Wednesday if you missed it…

Or…

Rotate through the following exercises for 20 minutes:
15 Tuck Crunches
20 Alternating Pistols
3 Strict behind the neck Pull-ups
Arch Hold, 30 seconds
2 Bar Muscle-ups
Hollow Hold, 30 seconds
10 Banded Push-ups

Coach Alex’s Notes:
The focus should be on performing quality reps. The focus should not be on the total number of rounds or reps completed.

B.
Complete the conditioning portion from Wednesday if you missed it…

Or…

Four rounds of:
Row 1000m at 2000m PR pace
Rest 60 seconds

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Wednesday 171213

A.
Every 2 minutes, for 6 minutes (3 sets):
Push Jerk, 1-2 reps @ 101%

B.
Every minute, on the minute, for 7 minutes:
11 Handstand Push-ups

Rest 3 minutes, then…

Complete as many rounds as possible in 10 minutes of:
24/16kg Weighted Lunges, 20 steps
10 Burpees

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Tuesday 171212

A.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift, 3 reps at 80-85%

B.
Perform 7 rounds of the following, completing as many reps as possible of each exercise:
30 seconds of Toes-to-bar
Rest 30 seconds
30 seconds of Deadlifts (body weight)
Rest 30 seconds
30 seconds of Pull-ups
Rest 30 seconds

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